Name: Playbook - Two Toned Training - Week 4/5/6: D4: Full Body
Uploaded: 2024-02-25T22:33:26.436Z
Duration: 30 min
Description: Week 4/5/6: D4: Full Body

Katie Sakovitz

Nicole

Finish all four round of barbell floor rows before moving on to your front squats!

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down to floor, reset & repeat

Bent over barbell rows 2

-You can start with just the barbell then try to add on 5-10 lbs of plates each round 
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Exercise 1+2 (do not superset)

Smith Machine Sumo Squat to High Pull

Drop back knee to 90 degrees and get opposite elbow over your knee

Reverse lunge plate twist

Superset:

If you cannot find a wall high enough, just throw and catch in the air without a wall!

Med Ball Wall Ball

Make small circles with your forearms alternating to the right and left

Med Ball Plank Corkscrew

Superset

Reach back with arms straight with the plate, sit up with arms remaining extended to the high point up to the ceiling

Decline Pull Over Sit Ups

If you cannot do proper burpee, you can keep chest above ground and change to a sprawl. If you cannot jump today, you can walk in and out instead of jumping (low impact version)

Plate Hop On Burpees

Superset Finisher

Week 4/5/6: D4: Full Body

the chest press set made my brain hurt #platemath

Chloe

Week 4/5/6: D1: Chest + Back

Week 4/5/6: D2: Lower Body

Week 4/5/6: D3: Bi’s + Tri’s

tried to do alternative moves at home with the dumbbells 😂 excited to do this one in a gym!

loved this format 🔥 the pull ups were a fail for me first time around 😂

D1: Chest and Back

this leg day has me feeling like jelloooo🥵 and i love it 😅

loved this 😂 used my basement stairs for step ups and it was still hard af with 20’s!

D2: Lower Body

Isabella Mandozzi

D3: Bi’s and Tri’s

Finally did one in the gym & WOW OBSESSED 🤩 need to get an actual membership lol

Week 4/5/6: D4: Full Body

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